Here is where I silence the crowd

Here is where I silence the crowd

Posted on behalf of Lobsta Roll:

Quick disclaimer and we are off for a fun filled morning of pain!

Warm up jog around the school to the lower parking lot.  Lots of chatter this morning, especially for a Monday.  I bet I can change that pretty quick.

20 IC SSH

20 Merkins

20 IC Squat

20 Diamond Merkin

20 IC IW

20 wide-arm Merkin

Here is where I silence the crowd.

Burpee Ladder!

1 burpee..10 sec rest…2 burpee 10 sec rest…up to 10

25 IC LBCs

20 Hand release merkins

Now that the body is warm and ready to go, we move to the play ground area near the launch point.

Split into 2 groups

Group 1 – 3 sets of 10 pull-ups, 20 decline merkins & 30 dips

Group 2 – Plank walk

Set 1 – Plank walk to the right 10 parking spaces.  Hold plank as the Q lead various plank positions.  Plank walk back to the start.  25 flutters each leg

Set 2 – Plank walk to the right 5 parking spaces.  10 merkins and return to the start.  25 Dollys

Flap Jack

Mosey to the wall

3 sets of people’s chair with some fun in between each set.

The fun = Bear Crawl across the parking lot and burpee broad-jump back.

Mosey around the school to where it all started.

Mary:

15 IC Mason Twist

15 IC (each side) hip raises

15 IC Back Scratcher

Just  enough time left to come back down the burpee ladder.  Start at 10 working back to 1.

Lobsta always has fun leading at the Matrix.  Not sure most would call it fun but I appreciate being able to lead such a great group.

Ice up!!!